Before You Start… Remember 

The inner thigh and groin areas are supported by muscles like the adductors, pectineus, iliopsoas, sartorius, etc. This is a sensitive area, so before you begin, it is important to consult your physiotherapist to discuss the suitability of the exercise for you. Avoid doing any exercise if it causes pain or aggravates an injury. Seniors with improper balance and reduced fitness levels should always perform these exercises under an expert’s supervision to avoid muscle strain in the groin and thighs.

With these points in mind, let’s begin with the exercises.

1. Lying Groin Stretch

Target– Adductor, hip flexors, hamstrings, and glutes.

2. Adductor Squeeze

Target – Adductors

3. Side Lying Groin Stretch

Target – Adductor, glutes, abductors, and hamstrings.

4. Lying Single Leg Adductor Stretch

Target– Adductors, abductors, hip flexors, and glutes.

5. Lying Internal Adduction

Target – Adductors, abductors, glutes.

6. Seated Groin Stretch

Target – Adductors, hip flexors, glutes, quads, hip flexors, and hamstrings.

7. Seated Forward Fold Stretch

How To Do Seated Forward Fold Stretch

8. Seated Hip Abduction

Target – Adductors, abductors, hip flexors, glutes, and hamstrings.

9. Barre Leg Stretch

Target – Adductors, hamstrings, hip flexors, and glutes.

10. Plie Squat

Target – Adductors, glutes, quads, hip flexors, hamstrings, and quads.

11. Band Abduction

Target – Adductors, hip flexors, glutes, hamstrings, and calves.

12. Hip Extension With Band

Target –Glutes and hamstrings.

13. Long Adductor Stretch

Target – Adductors, hamstrings, hip flexors, glutes, quads, and calves.

14. Hip Flexor Stretch

Target – Hip flexors, hamstrings, glutes, quads, calves, and lower back.

15. Anjaneyasana

Target – Adductors, glutes, hip flexors, and hamstrings.

  1. Get into a plie squat pose and place your hands on your knees. 2. Turn toward your right, getting into a lunge pose. Place both the hands on your right knee. 3. Slowly place your fingertips on the floor for support and lower your hips. Your left leg will extend back as you do so. Gently place your shin and tarsal joint on the floor. 4. Place your hands on the knee again. Feel the stretch in your groin area. Push your hips down if the stretch is not enough. 6. Hold the pose for 30 seconds. Keep breathing. Do it on the other side as well. How long should you rest a groin injury? Depending on the severity of the injury, your doctor will tell you how much rest you require. Talk to your doctor immediately if you sense any pain in your groin area. How do you stretch out a pulled groin muscle? If your groin muscle is pulled, take the help of a physiotherapist to help stretch it. Do not attempt to do it yourself without knowing which muscles you should target. Can you run with a groin injury? No, you should not run with a groin muscle injury. Take rest and attend physiotherapy sessions before you regain your strength and form. How to strengthen the groin muscles? The groin muscles are delicate and sensitive. You can strengthen them by doing yoga stretches and exercises, like seated adduction and abduction and lying and seated groin stretches. But you must consult your doctor and do these under the supervision of a certified physical therapist. How to get rid of groin pain? First, you must see a doctor to know why you are experiencing groin pain. If it is an injury, you must get medical treatment. During your recovery, you may do groin muscle strengthening stretches and exercises. You also need to rest to help the injury heal. How to open the groin for flexibility? To improve flexibility, opening the groin is very important. You may do barre leg stretches, lunges, extended side lunges, yoga asanas, seated leg stretches, etc. Take the help of a friend to do standing leg extensions. How long does it take to heal a pulled groin? It takes 4-6 weeks to heal a pulled groin. You must rest unless your doctor says otherwise. Start doing groin muscles strengthening exercises and stretches only after your doctor gives you permission to start rehabilitation therapy. How do you fix a sore groin? Take rest and avoid getting involved in any pain-causing activity. Instead, wrap a towel around a few ice cubes and place them over the affected area 4 times a day. Is cycling good for groin strains? Although cycling while having groin strain should be avoided, it can help strengthen the muscles. However, excessive repetitive cycling movements while having a groin strain can aggravate the issue. Speak to your doctor for the ideal treatment option. You can start cycling as a preventive measure once your groin pain has subsided. Should you massage a pulled groin muscle? Massages, like a sports massage, can be beneficial in treating a pulled groin. However, it must be done under the supervision of a professional.